Monday, July 28, 2008

Sunday July 27, 2008

Today Teri, Brenda and I did Ivan the Terrible, a Tim McFarland invention.

100 rope jumps
50 Lunges
50 Sit Ups
50 Pushups

The rope jumps stay the same each time but the exercises descend 40, 30, 20 and 10. Teri halved the reps but when she was done wished she didn't. I did it in 22:54 and Brenda finished in 26:34. Great workout with a minimum of gear needs.

We have had some killer meals while I have been down here and the photo above is of one of the best. Crab, clams, scallops and a beautiful salad...I stuffed myself. Hard to think of Zone considerations with a pile of crab and a bowl of clams in front of you. The scallops were cooked on a cedar plank in a Traeger grill after marinating in garlic and butter. I think garlic and butter will make most anything taste good. Made for some wonderful scallops that's for sure.

We went sailing in San Francisco harbor after our workout. It was windy as it usually is which made for terrific sailing. Went by Alcatraz, saw a fishing vessel go by with a huge flock of sea gulls looking for scraps, saw porpoises and seals all over the place and had a wonderful meal on the boat with some White Oak wine from the winery of the guy who was taking us sailing. I discovered that I really, really like mozzerella balls in my salad. Nobody got sea sick but we all got some wind and sun burn. Another great day in paradise.

Saturday, July 26, 2008

205 lb DL for me 130 for Brenda, 25/15 lb DB. 5 deadlifts, 10-8-6 reps of DB snatch right/left, DB C&J right/left then under water swim for a length and 3 more regular swimming laps.

Then afterwards float around in the pool, drink a Mai Tai and try and get some sun on that alabaster Washington skin.

Friday, July 25, 2008

Friday July 25, 2008

Went on a 25 mile ride from Teri's house in Santa Rosa to Healdburg and the Armida winery. Got a present for Erin (don't nobody tell her nuttin) from the winery which has a skull and crossbones as their logo and Poizin as their Zinfindel name. I need to go back tomorrow and get a bottle or two of the wine because I like the bottle so much. Black bottle, red skull and crossbones with Poizin underneath.

Here's is Cowboy Ribeye that fed 4 of us. Huuuuge piece of meat. Cooked it in the Trager at Teri's house along with corn, a Ceasar's salad, grilled eggplant, shrimp on the barbie with an Asian marinade...incredible meal.

Back home was a strength day and Lance and Gia did Linda:

Lance 165 Bench, 135 Clean and 210 Deadlift.
Gia worked up to 65, 75 and 95 which is spectacular for her. This is the rocket scientist we're talking about here and she is getting much stronger. Way to go Gia.

Erin was on a different program today and did:


KB Snatch (18)
Ball slams (30)
Wall Ball (12)
SDLHP (50)

Erin 17:00

Get a load of that ball slam weight. I'm surprised she did that much. Erin is about oh I don't know, 5' 7" maybe 6 and she weighs about as much as Sammie. Maybe a little more. OK, a hunnert. Not skinny in a POW camp way, not runway model, bones sticking out gross, but very slender. The kind of slender that pisses other women off. That kind. Anyway, strength training is a new thing for her and she is having to learn how to be strong. She started with a 35 lb back squat and is up to 85 lbs. I wish I could more than double a lift in a week. I'm loving my vacation, I'm having a great time down here...but I miss my peoples.

Thursday July 23, 2008

The 400

Grant 23:36 rx'd/rx'd/rx'd/rx'd


Stuart 5:53/4:37 rx'd
Lance 6:21/4:43 rx'd
Candice-Untimed 8lb thruster/18 lb swings

I brought a couple bars and bumpers, jump ropes, a 25 lb slam ball, some dumbbells and a few other things but Toni got on me as I packed the Suburban. "Hey, what are we going to use?" I did some technique work first with Brenda showing her the Bear and then the push jerk. That done we did 5 reps of the Bear she used 50 lbs and I used 75. Then we did balls slams, ab mat situps, swings and stair run for 21-15-9 though we did 5 sets of the stairs each time. Then we got our swim suits on and did wet thrusters. Now before you get any ideas that amounted to thrusters and then 4 laps in the pool which totaled about 40 yards each swim for reps of 10, 9, 8 and so on down to 1.

Wednesday July 23, 2008

The 400

(Format- Time/Wall Ball/Swing/Snatch/Push Press)

Ben 22:35 rx'd/rx'd/rx'd/rx'd
Toni 27:16 rx'd/44/35/rx'd
Gia 34:30 12/26/18/45
Erin 32:02 12/18/18/30
Stuart 25:50 rx'd/rx'd/rx'd/rx'd
Lance 27:24 rx'd/rx'd/rx'd/rx'd
Jennifer 28:54 12/26/26/45
Dayna 23:38 rx'd/rx'd/36/rx'd
Alyse 29:10 12/26/26/60

I left for California last night at 2035 after Erin and I went to Thai Wok for dinner. She had Pad Thai and I had Chicken Rama. She got 2 starts and was breathing fire. I drove all night with a couple 20 minute naps when I found that I was about to drive off into the median. Showed up in Santa Rosa around noon and Brenda arrived around 2:30 or so. We got settled in and went off for a 10 mile mountain bike ride in Annadel State Park which Teri has as her back yard. Perfect weather, beautiful house and we have a pool at our disposal.

Tuesday July 22, 2008

Day 2 of my Kennewick trip. Gave my AS talk in the morning then drove 4 hours back to Tacoma. I got a bit of packing done and then people started showing up at the gym. That put an end to my packing. Since it was Tuesday it was a strength day and it was Back Squat/Bench day for Stuart who did 185 x 20 for the squat and then multiple bench sets descending with 25, 20, 15, 10 and 5. Erin and Candace did a great job with the back squat with Erin getting to 85 lbs and Candace to 130 at a bodyweight of 127. She was very happy with that. Dayna, Gia and Derek did:

Finger in the Eye

Dayna 33:28
Gia 36:36
Derek 38:24

Monday July 21, 2008

In Santa Rosa, California now visiting with my sister and a fellow CrossFitter and Triathlete. On Monday I drove to Kennewick to give a talk (on Active Shooter, not on CrossFit unfortunately) on Tuesday then drove back home. Four hours each way. I don't know as I sit here in my sister's fabulous house what happened on Monday, but I think I might have it written down in my book...which I left at home. I'll fix this page when I get back home.

Erin took a cell phone pic of the Monday page:

Finger in Eye

Morgan 23:41
Lance 30:49
Thatcher 33:39
Jennifer 36:56
Lisa 37:09


Ben 55:53

Sunday, July 20, 2008

Sunday July 20, 2008

Both Saturday and Sunday I worked an Air Show at McChord AFB and as you can see from the pics it was pretty tough duty. I didn't workout either day because it was so trying and demanding throughout the day.

Finger in the Eye

Run 800
25 Air Squats
25 Double Unders
25 KB Snatch (36) Each hand
Row 1000
25 Push Press (75)
25 Situps
25 Pullups
Run 400
25 Air Squats
25 Double Unders
25 KB Snatch (36) Each hand
Row 500
25 Air Squats
25 Double Unders
25 KB Snatch (36) Each hand

Once through for time

Grant 28:58
Ben 30:04
Jeff 43:54

Saturday, July 19, 2008

Saturday July 19, 2008

Lance DL 10, 9, 8...1
210 All sets
Squats 15 @ 135

Sweater of Discomfort

Row 500
Push Press 50
Row 400
Push Press 40
Row 300
Push Press 30
Row 200
Push Press 20
Row 100
Push Press 10
Once through for time

Stuart 11:39
Ben 13:32

Pain Compliance

400 M Run
Push Press (75)
Single arm KB swing (36 pounds – # reps per side)
Single arm OH Squat (45 Pounds - # reps per side)

Jeff 17:17

Friday July 18, 2008


The BEAR for alternating reps through the group, then squat clean and push jerk working on the technique then some KB work. Chris threw the 88 around as if it was a 44 pounder.


Back Squat 25, 20, 15, 10, 5
Stuart 105, 125, 155, 195, 245
Toni 65, 75, 105, 125, 145
Lisa 65, 75, 90, 100, 130
Morgan 95, 115, 145, 185, 235

Deadlift 10 x 3
Stuart 225 x 10 with each set

Thursday July 17, 2008


Erin 1:09:20
Lisa 1:06:07
Jennifer 1:09:21


Morgan 8:24
Toni 10:42 (44)
Thatcher 11:33
Lancer 9:44

Wednesday, July 16, 2008

Wednesday, July 16, 2008


1000 meter row
100 Push Press (75)
100 Snatches (36) switch hands as desired

800 meter run
80 KB Push Jerk (36)
80 Situps

500 meter row
50 Double Unders
50 SDLHP (75)

400 meter run
40 Pullups
40 Ring Pushups

250 meter row
25 Thrusters (2 x 25)
25 Box Jumps

200 meter run
20 Ball slams (30)
20 Wall ball (20)

100 meter row
10 Squat Clean Thruster (95)
10 Ring Dips

Once Through for Time

Grant 51:20
Morgan 56:04
Eugene 56:54
Dayna 57:25
Stuart 1:00:30
Toni 1:01:33
Lance 1:03:00
Alex 1:03:00
Thatcher 1:14:32

Our Epic for the month, Dementia, is just a brutally long hammer fest. Grant went last after everyone had left and had the gym to himself, and as usual, he ate our lunch. Grant is a 20 year old Ft. Lewis Artillery soldier. He is 5' 6" or so and 160 lbs of fast twitch hammering muscle...and on top of that his endurance is fabulous as well. Lance and Alex went first this morning and posted their 63 minute time for us to shoot for. Alex at 14 and 145 lbs is using the same weight as everyone else. He is going to a monster by the time he is 16.

Tuesday, July 15, 2008

Tuesday July 15, 2008

Squat Clean/Push Jerk
10 sets of 3 reps of increasing weight
Followed each time by:
Bench Press 6 reps increasing weight as long as possible
Pilates Ball with barbell
Pilates Ball with dumbbells, unevenly weighted
Thus 3 squat cleans/push jerk then 6 reps of the flat bench. Three more squat cleans and push jerk and 6 reps of the incline bench and so forth

Toni, Lance, Stuart, Grant, Eugene, Erin, Steven, Thatcher, Brandon, Alex, Morgan. Stuart got up to 185 in the clean and push jerk...he is getting so strong. Morgan and Grant got some good weight up...around 165 I think, Lance and I managed 145 and were happy to get that up. Alex was right there with us too. Toni got 110 up but was not happy with her lifting today. We were all really smoked and we have an Epic tomorrow. Dementia.

Double Play

Row 500
40 Air Squats
30 Situps
20 Pushups
10 Pullups
2 Rounds for Time

Alyse 14:41
Jennifer 14:50

Monday July 14, 2008

The 300

Alyse 17:40 (26lb Snatch, 20lb slam)

Bar None
10 reps for the first three
10 reps each hand for the second three

KB Thrusters
KB Burpee - Clean and Jerk
KB Renegade Row
Run 200 with your KB
Clean and Jerk
2 rounds - done as a group in 27 mintues

Erin 26
Toni 26
Lance 36
Eugene 36
Alex 36
Thatcher 36 (came late one round)
Steven 36
Brandon 26 (Pukie visit half way through)

Lance and Alex did abs afterwards as they frequently do and Erin did 2 rounds of 25 each of air squats, jumping pullups, pushups and situps in 11:09.

Sunday July 13, 2008

The 300

Ben 13:12
Jeff 22:30
Jeff wasn't here yesterday because he was in a fencing match this morning...he won.


Lance 5:52! As Rxd. This is faster than his previous time when he used 75lbs!
Alex 8:15 (85)
Grant 4:13
Sarah 7:06 (20 lbs/Grn band)

Blurred Vision

Ben 13:19
Alyse 23:46

Yup, It wasn't enough to do The 300, Ben had to do more so he did Blurred Vision as well. He's up to 7 muscle ups too.


Alex 8:35
Lance 9:02
Grant 6:37

Saturday July 12, 2008

Blurred Vision

Row (Calories)
Hang Power Snatch (75)
Wall Ball (20)
Ring Pushups
Push Press (85)

Stuart 12:13
Dayna 14:47
Thatcher 19:45

Sunday, July 13, 2008

Friday July 11, 2008

Box Squat

Weight totals include 20 lbs of chain weight

Eugene 185 to 245
Stuart 205 to 335
Steve 205 to 295
Phil 185 to 205

Squat Clean
Military Press
5 x 5

Eugene 115 to 135/95 for the press
Stuart 135 to 165/ 115 to 155
Phil 95 for both
Steven 115 and 95 for the press

Thursday July 10, 2008

The 300

25 Pullups
50 Box Jumps
50 Ring Pushups
50 Situps
50 Snatches (44)
50 Ball Slams (30)
25 Pullups
1 Round for Time

Alex 11:09
Dayna 12:18
Morgan 12:42
Steven 13:37 (?)
Brandon 13:50 (?)
Eugene 13:56
Erin 16:25
Lance 16:40
Jennifer 17:55

Toni 16:56
Derek 17:15

Wednesday, July 09, 2008

Wednesday July 9, 2008

Burgener warm up with snatch and clean. Tire jump, flip, jump through and rotate. Each person did it about 6 times. Then some boxing drills and finally:

The Big Dripper

Row 250
5 Deadlifts (230)/Box Jump (Deadlift then Box Jump each set)
10 Barbell Thrusters (95 lbs)
15 Burpee Pullups
20 Air Squats
25 Push Press (75)
50 KB Snatches (36 lbs) 25 right 25 left
100 Rope Jumps
2 Rounds for Time

Grant 19:11
Ben 21:12
Eugene 21:53
Lance 23:09
Morgan 23:11
Toni 28:04
Lisa 28:44
Erin 32:10
Thatcher 33:07

Tuesday, July 08, 2008

Tuesday July 8, 2008

Strength Day

Super Squats Ben 180 x 20

With 135
12 DL
9 Power Cleans
6 Push Jerks
4 Front Squats

Back Squat with reps of 15, 12, 10, 8, 6, 4, 2 + 10, 5, 10, 5 lbs each rep change
Eugene, Lance, Morgan and Thatcher started at 165 and finished at 210
Toni and Lisa started at 100 and went to 140
Erin and Debbie started at 45 and went to 75

Alex, Brandon and Steven had something else going on that I didn't get recorded. I did see Alex with over 135 and Steven with 225 for the back squats though. If Alex gives me some numbers I'll add them.

Monday, July 07, 2008

Monday July 7, 2008

Fractured Runny Angie

Run 400
25 Pullups
25 Pushups
25 Situps
25 Air Squats
4 Rounds for Time

Morgan 19:51
Grant 20:31
Alex 20:51
Eugene 24:17
Lance 25:45
Lisa 26:06
Toni 26:34
Thatcher 27:52
Stuart 31:35
Brandon 32:27
Erin 33:55
Steven 34:05

Big group today with new guy Morgan and wife Lisa showing up for this as their first workout here and Morgan ate our lunch. He is a major stud and smoked even the resident superstud Grant. Lisa did a great job too tending to her infant along the way even carrying her on one of the runs. Alex came into his own and smoked me once again. He is only 14 and will soon dominate the whole gym I fear. Ben and Gia are out flying around the world someplace. How many gyms have a rocket scientist/pilot who is 23 years old and an Air Force Academy graduate? That's Gia.

Sunday, July 06, 2008

Sunday July 6, 2008

Super Squats Jeff 140

Got Air (95 lb barbell)

10 Romanian DL
10 Hang Power Clean
10 Push Press
10 Front Squats
10 Pullups
400 Meter Run
3 Rounds for Time

Grant 12:35
Eugene 14:20
Dayna 15:07 (row instead of run)
Alyse 17:04 (65 and row)
Jeff 20:45

Max Pullups

Alex 40
Lance 34

Saturday July 5, 2008

Unholy Alliance

Back Squat (135)
Kettlebell Snatch (52) 5 left 5 right
Box Jump/Ring Pushups

Row (Calories)
Barbell Push Press (95)
Box Jump/Ring Pushups

DB Thruster (35)
Barbell Hang Power Clean (95)
Box Jump/Ring Pushups

Wall Ball (20)
Box Jump/Ring Pushups

Deadlift (190)
Kettlebell Clean and Jerk (2 x 44)
Box Jump/Ring Pushups

Rounds of 10-8-6 for Time

Alyse 29:36 (lighter weights and situps and pushups instead of box jumps and ring pu)
Dayna 33:39 (situps and pushups)
Stuart 39:49
Jeff 39:05 (115, 44, 75, 25, 75, 135 red box)
Lance 38:26
Alex 39:47(125 for the squats)
Jennifer 40:08(75, 36, 45, 15, 45, 12, 115, 26)
Grant 28:28

Saturday, July 05, 2008

Fourth of July 2008

Up early and off to Ft. Lewis with Toni and her husband Walter. Alex and I met them at a place called the Roy Y (a transit center)and went on to Ft. Lewis from there. We did our sign in, schwag bag pick up and T-shirt collection, warmed up a bit and at 0900 nearly 300 folks took off on a 7.5k Mud Run. Rainier CrossFit was well represented and had some gazelles that went on to win the team run in a killer time that I don't remember...34 something I think. Undulating course with some steep hills both up and down, easy obstacles and a mud pit toward the end. A gal tackled me in the mud pit toward the end because was passing her. She rode on my back as I crawled. I've never mud wrestled a woman before. Slippery. Alex tore the course up with a 36 something and just destroyed my 43:37. His time won the under 14 age group and mine was good enough to take the 50 to 55 age group. Well organized race, fun course and nice awards.

Thursday, July 03, 2008

Thursday July 3, 2004

Race day for Toni, Alex and me tomorrow so we did a fairly easy KB workout

Two hand swing flip x 20
One hand swing flip to other hand x 20 total
Helicopter swing, swing flip to opposite hand for 10 total
Clean catch, press, toss to other hand 10 total
Snatch catch, thruster, snatch, switch at bottom x 10
Snatch, pass between the legs, around the body pass, uppercut pass x 10
Both hands on bell burpee, flip and dip, snatch, snatch repeat x 10
5 pushups on inverted KB
10 pushups side to side on KB
Burpee with one hand on KB handle, snatch, thruster, snatch x 10
5 rows, 4 swings, 3 clean and presses, 2 snatches twice each arm
100 snatches

Pair of 36, 44, 52, 61's
Push Press 8, 6, 4, 2
Alternating push press 12, 10, 8, 6, 4


Alex, Toni, Stuart, Dayna, Alyse, Erin, Thatcher, Derek and me.

Air Burst

Derek 27:30
Lance 14:58

Wednesday, July 2, 2008


Dayna 7:26

Derek Super Squats 135
Bench 15, 12, 10, 8, 6, 4, 2 135 and 5 lb increases

Stuart, Lance, Toni, Brandon, Erin, and me
Kali intro double and single stick

Boxing drills with Bas Rutan disk

It was humid today but only about 75 degrees. I have a friend in Phoenix who is a triathlete, a fabulous, gorgeous creature she, who told me it was 115 degrees there today. She has to get up at 0430 to workout.

Tuesday, July 01, 2008

Tuesday July 1, 2008


Regatta Tabata

Row 5
Ring Pushups 7
Pullups 4
Push Press (30) 13

Nordic Helen

Brandon 17:32
Steven 18;00

Up the Down Staircase

Doc Thatcher 36:56


Lance 135, 175, 260
Eugene 135, 175, 260
Stuart 155, 205, 315
Toni 95, 90, 161
Erin 37, 50, 75

Monday June 30, 2008

Up the Down Staircase

5 Floor SPUDS
10 Burger Flips
20 Double Unders
30 Ring Pushups
40 Air Squats
50 Jumping Pullups
40 Flutter Kicks
30 Situps
20 Lunges
10 Under Overs
5 Squat – Tire Hops

Eugene 19:20
Toni 19:53
Zack 21:25
Stuart 29:29
Robyn 29:42
Steven 32:05
Alyse 32:46
Derek 24:28
Erin 52:45